Comparing Nutrients in 500 calories Baked Red Potatoes VS Dark Raisins

Weight per 500 calories

• Baked Red Potatoes: 575g
• Dark Raisins: 167g

Dark Seedless Raisins have 3.4 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Dark Raisins?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Baked Red Potatoes	Dark Raisins	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	1.46% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	102% 133g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	150% 109g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.5% 2.53g	80% 58g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.16g	% 51g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 0g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	20% 7.53g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dark Raisins	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.8% 155μg	2.1% 8.36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.5% 72.4mg	4.27% 3.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.07% 0.46mg	1.34% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	4.88% 5.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dark Raisins	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	50.5% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.78% 391μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	50.3% 4.02mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	14.3% 60.2mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	20.4% 0.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59% 414mg	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	36.6% 1244mg	3400mg per day for Men 19-50 years
Selenium	NA	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	2.9% 43.5mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.47% 0.6mg	11mg per day for Men 19-50 years
Water	12% 441g	0.7% 26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Dark Raisins:

• Baked Whole Red Potatoes have 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 7.2 times more Vitamin B3, 4.2 times more Vitamin B6, 18.6 times more Vitamin B9, 18.8 times more Vitamin C and 2.7 times more Vitamin K than Dark Seedless Raisins.
• Both Baked Whole Red Potatoes as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Dark Raisins:

• Baked Whole Red Potatoes have 2.2 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 2.1 times more Manganese, 2.5 times more Phosphorus, 2.5 times more Potassium, 3.8 times more Zinc and 17 times more Water than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 2 times more Calcium than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 3.7 times more Omega 3, 1.4 times more Fiber and 2.4 times more Protein than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 13.3 times more Sugars and 22.9 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dark Seedless Raisins have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole Red Potatoes as well as Dark Seedless Raisins have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.